Kettlebells and L-Sit Pull-ups

Today's WOD:

5 L-Sit Pull-up

10 Kettlebell Snatch rt. Hand 24/16kg

20 Kettlebell Swing 24/16kg

10 Kettlbell Snatch left hand 24/16kg

  

3 Rounds for time.

Last on: 09 23 11

Time limit: 15 Minutes

Warm-up:

1. Jump Rope 2 Minutes
2. Shoulder Swing x20
3. Walking Lunge x10
4. Ring Dip x10

MOD:

• L Sit Pull-up
• Kettlebell Swing
• Group Kettlebell Snatch Practice

Post-WOD:

Stretch & Roll: Athlete's Choice

CFTally Athlete Results:

BAMF 12:47

Joker 959 RX

Chryssi 13:30

Sal 5:00

Will B. 10:20

Joslyn 12:57

Marcus 13:2

Andrew S. 12:44

Stoner 11:57 @ 32kg

OMD 8:09  RX PR

Dustin J. 10:36

Ana J. 8:27

Marc 10:56

Ashley D. 7:49

Lori 8:15

Mitchell 9:47

Lyndsey S. 14:43

Charlie 7:29

Bug 5:32 subbed

Sam P. 10:36 RX

Luisa 12:45

Professor 6:56 RX

Thomas 12:08

Roadrunner 13:40

Mighty Mouse 12:08

Monkey 9:50 RX

Micah 10:53 

Carolina 15:00

Sharon 15:00

Wonderwoman 10:48 RX

Daniel T. 14:46

Chris W. 12:58

Robert B. 11:50

DJ. J. 15:00

Darren D. 14:08

Thor 11:28

Brad S. 10:09

Brian C. 8:40 RX

Sweet Tea 12:50

Will J. 10:30

Sara A. 12:03

Ashley P. 9:50

Karissa H. 12:41

Markindey 11:55

Ryan V. 13:13

Burpees 10:35

AJ 10:59

Sonic 9:44

Chris C. 12:55

JOhn K. 10:29

Cornbread 10:35 PR

Harold 15:00

Neighbor 8:10

James L. 8:07 RX

Andy O. 10:18 RX

Chris B. 13:55

Jay B. 15:00

Casey S. 12:54

Marcelo 7:52

Kari 13:42

Jaimes 12:10

Allison J. 10:07

Dylan W. 15:00

Jonathan E. 2:19

Hallie R. 11:03

Pat L. 11:09

Merrick S. 12:29

Aaron D. 11:20

Steve N 13:22

Ana E. 11:46

Pual H. 10:54